Best diet for healthy hair growth

Thursday, April 4, 2024

Many cases of hair thinning and breakage come from fixable nutrition issues. It’s worrying when you start losing more hair than normal or notice new thinning patches. But try not to panic just yet – in many cases, it actually comes down to getting better nutrition.

Every part of your body needs the right vitamins, minerals and proteins to stay healthy – those tiny follicles included! By figuring out what your hair specifically lacks and then filling in any gaps, you can bring lifeless locks back to life.

Here, we’ll explore the best hair growth foods so you can uncover potential shortfalls in your diet. Then simple daily additions and tasty swaps to correct them bit by bit, nourishment for healthier, fuller hair cycles ahead.

Key takeaways:

A balanced diet with plenty of proteins, vitamins, and minerals is key for healthy hair growth.
Eating foods like lean meats, fish, and plant-based proteins can make your hair stronger.
Vitamins and minerals, such as vitamin C, biotin, iron, and zinc, are important for hair growth and repair.
Omega-3 fatty acids and antioxidants can help protect your scalp and hair follicles from damage.

Hair growth and nutrition

You might think hair just grows continuously, but it actually goes through different phases, like grass in a garden. Understanding the biology behind this process helps you nurture stronger strands.

Each hair follicle on your scalp follows its own timeline instead of all sprouting together. That’s why you shed and regrow hair daily without mass baldness suddenly.

Now, in the growing phase, strands actively get longer from secure follicles. This phase lasts years with the right care. Those tiny follicles need key nutrients consistently to keep producing healthy, robust hair that lasts.

Just like garden plants need proper sunlight and rich soil, your hair relies on getting enough proteins, vitamins like A and C, essential minerals including iron and zinc, and even healthy fats to hold moisture.

When daily nutrition falls short on something strands specifically need, they grow stunted and wispy, unable to reach their full thickness and shine potential. Then, breakage and loss accelerate.

But the good news is that you can shift the balance! Adjusting your diet to give follicles vital building blocks kickstarts stronger growth cycles.

Protein-rich foods for strong hair

Protein is one of the most crucial nutrients for your hair needs. Why? Because strands are built out of a protein called keratin. It forms the very structure of your hair.

So, eating plenty of protein-packed foods ensures follicles have enough material to construct each new strand strong and durable enough to last through the entire growth cycle without breaking prematurely.

Great protein sources include lean chicken, fish like mineral-rich salmon, eggs, yoghurt, lentils, quinoa, and nuts.

If you follow a vegetarian or vegan lifestyle, focus on incorporating beans, tofu, plenty of leafy greens and nuts to meet protein needs. Having diverse options allows you to rotate different protein-powered meals and snacks daily to avoid shortfalls.

Vitamins and minerals for healthy hair

Just like your body, your hair needs more than just protein to stay healthy and grow properly. It also needs different vitamins and minerals. Let’s take a closer look at some of the most important ones.

Vitamin C

Vitamin C is vital for making collagen, which holds your hair together and keeps it strong. It helps prevent your hair from breaking and falling out. You can find vitamin C in lots of foods, like oranges, grapefruits, strawberries, blueberries, spinach, kale, and broccoli. Try to eat some of these foods every day to make sure your body has enough vitamin C to keep your hair healthy.

Biotin (Vitamin B7)

Biotin, also known as vitamin B7, is a vitamin that a lot of people take to help their hair grow. It helps your body make keratin, which is the main protein that makes up your hair. Biotin can help make your hair thicker and stronger. You can find biotin in foods like eggs, nuts (like almonds and peanuts), and whole grains (like oats and wheat). If you want to take a biotin supplement, make sure to talk to your doctor first to find out how much you should take.

Iron

Iron is a mineral that your hair needs to grow properly. It helps carry oxygen to your hair follicles. If you don’t get enough iron, your hair might start to shed or get thinner.

This is because not having enough iron can make you anaemic, which means your body doesn’t have enough healthy red blood cells to carry oxygen to all the parts of your body that need it. To make sure you’re getting enough iron, eat foods like red meat, chicken, fish, spinach, lentils, and cereals that have iron added to them.

Zinc

Zinc is another mineral that’s important for keeping your hair healthy. It helps your hair grow and repair itself, keeping it strong and less likely to break. Zinc also helps keep your scalp from getting too oily or too dry. You can find zinc in foods like oysters, beef, pumpkin seeds, chickpeas, and cashews. If you’re losing a lot of hair, your doctor might suggest taking a zinc supplement to help your hair grow back.

Omega-3 fatty acids for scalp health

To have healthy hair, you need to take care of your scalp, too. Your scalp is like the soil where your hair grows from, so keeping it in good shape is important. One way to do this is by getting enough healthy fats in your diet, especially something called omega-3 fatty acids.

Omega-3s are great because they can help keep your scalp moisturised and reduce inflammation. Inflammation is like when your skin gets red and irritated, and it can sometimes make your hair fall out. By eating foods rich in omega-3s, you can help keep your scalp calm and healthy, which is good for your hair.

The best places to find omega-3s are in fatty fish like salmon, mackerel, and sardines. Try to eat these fish a couple of times a week if you can. If you don’t like fish or don’t eat animal products, you can still get omega-3s from things like flaxseeds, chia seeds, and walnuts. Sprinkle them on your cereal, add them to smoothies, or snack on them to help your scalp stay healthy.

Antioxidants for hair follicle protection

Your hair follicles are like tiny pockets in your scalp where your hair grows from. To keep them healthy, it’s important to protect them from damage. One way to do this is by eating foods that have something called antioxidants.

Antioxidants are like little soldiers that help fight off harmful things in your body called free radicals. Free radicals can damage your cells, including the ones in your hair follicles, which can make your hair weak and more likely to break or fall out.

Some of the best antioxidants for your hair are vitamin E, vitamin C, and beta-carotene. You can find vitamin E in foods like almonds, sunflower seeds, and avocados.

Vitamin C is in citrus fruits, berries, and bell peppers. Beta-carotene is what gives some fruits and veggies their orange colour, like sweet potatoes and carrots.

Other foods that are high in antioxidants and good for your hair include berries, leafy greens like spinach, nuts, and even green tea. By eating a mix of these foods every day, you can help protect your hair follicles from damage and keep your hair looking its best.

Hydration and hair growth

Staying hydrated is important for your overall health, and that includes your hair. When you’re dehydrated, your body prioritises sending fluids to essential organs like your heart and brain, which can leave your hair feeling dry and brittle.

Aim to drink plenty of water throughout the day - around 6 to 8 glasses is a good goal. You can also boost your hydration by eating water-rich foods like cucumbers, watermelon, and courgette.

Herbal teas can be another good way to stay hydrated while also providing additional hair health benefits. For example, green tea is rich in antioxidants, while chamomile tea can help soothe an irritated scalp.

Lifestyle factors and hair health

While diet plays a big role in hair health, there are other lifestyle factors that can also have an impact. Stress, smoking, and excessive alcohol consumption can all contribute to hair loss and damage.

If you’re feeling stressed, try incorporating some stress-management techniques into your routine. This could include things like meditation, yoga, or simply taking time to do activities you enjoy.

Quitting smoking and reducing your alcohol intake can also help improve your hair health. Both of these habits can contribute to oxidative stress and inflammation in your body, which can damage your hair follicles over time.

What the Oxford Online Pharmacy can do to help

The foods you eat can have a big impact on the health of your hair. By focusing on a balanced diet that includes plenty of protein, vitamins, minerals, and healthy fats, you can help promote healthy hair growth and prevent hair loss.

Some of the best foods to include in a diet for hair loss are lean meats, fish, beans, nuts, seeds, fruits, and vegetables. These foods provide the essential nutrients your hair needs to grow and stay strong.

It’s vital to ensure your diet is a healthy, well rounded one with plenty of variety. It’s not easy to get all your needs into your diet every day, which is where the Oxford Online Pharmacy can help. We have a huge range of vitamins and supplements to help you and your hair feel your very best. Get in touch today to find out how we can help.

FAQs

What foods grow hair faster?

Certain foods can help promote faster hair growth by providing essential nutrients. Protein-rich foods like eggs, lean meats, fish, beans, and nuts are crucial for hair growth. Foods high in biotin, such as whole grains, almonds, and sweet potatoes, can also help. Vitamin C from citrus fruits and berries aids in collagen production, while leafy greens provide iron and folate. Fatty fish and flaxseeds contain omega-3 fatty acids that support scalp health.

What is the effect of nutritional deficiency on hair?

Nutritional deficiencies can have a significant impact on hair health. When your body lacks essential nutrients, it prioritises vital functions, which can lead to hair loss, thinning, and slow growth. For example, a lack of protein can cause hair to become dry, brittle, and prone to breakage. Iron deficiency can lead to anaemia, which is associated with hair loss. Insufficient intake of vitamins like biotin, vitamin C, and vitamin D can also negatively affect hair growth and quality.

Should I take supplements for hair growth?

While a balanced diet is the best way to obtain essential nutrients for hair growth, supplements can be helpful in certain cases. If you have a diagnosed nutrient deficiency or follow a restrictive diet, your doctor may recommend specific supplements. Common hair growth supplements include biotin, vitamin D, iron, and omega-3 fatty acids.

Which fruit is best for hair?

Many fruits contain nutrients that can benefit hair health, but some stand out for their specific properties. Berries, such as strawberries, blueberries, and raspberries, are rich in vitamin C, which aids in collagen production and helps protect hair follicles from damage. Avocados are high in healthy fats, vitamin E, and biotin, which promote scalp health and hair growth. Citrus fruits like oranges and grapefruits provide vitamin C and flavonoids that support hair strength and prevent breakage.